The Complex Process that Fuels Our Bodies
The metabolism encompasses all the chemical processes in the body that convert food and drinks into energy. A faster metabolism means more calories burned, while a slower metabolism leads to more fat storage.
Our metabolisms are determined by many factors like:
- Genetics – Some inherit naturally fast or slow metabolisms
- Age – Metabolism slows around 2-5% per decade after age 40
- Sex – Men tend to have faster metabolisms
- Body Size – More mass requires more energy so obese individuals often have high metabolic rates
While genetics dictate our metabolic tendencies, making smart lifestyle choices provides the power to give your metabolism a healthy boost.
Start With Small Diet Changes, Not Extreme Calorie Cutting
Dropping calories extremely low can cause the metabolism to slow down in order to conserve energy. This makes losing weight more difficult long-term.
To keep your metabolism humming:
- Reduce calories moderately – try around 300 fewer calories per day to spur steady weight loss
- Never eat less than 1200 calories daily unless supervised by doctor
- Ensure diet includes ample lean proteins, fruits, vegetables, whole grains and healthy fats
- Stay hydrated with water and unsweetened beverages
Meal Timing Matters
Eat smaller meals more frequently to keep metabolism upregulated versus skipping meals or crashing diet. Time the largest meal early when your body can best metabolize it.
Exercise Intelligently
Exercise boosts metabolism in the short-term and helps build muscle mass, increasing the amount of calories burned at rest long-term.
A Mix of Cardio and Strength Training is Ideal
- Get 150 minutes per week of moderate cardio like brisk walking
- Lift weights 2-3 times per week to build metabolism-revving muscle
- Shorter, intense interval training also effectively torches calories
Work All the Major Muscles
Squats, lunges, planks, rows, shoulder presses – make sure to target all the major muscle groups with strength training.
Watch the Duration
Exercising for over 60 minutes can spike cortisol and actually hinder metabolism. Stick to 30-45 minute moderate sessions.
Support Your Thyroid
The thyroid gland controls hormone production that sets the basal metabolic rate. Ensuring proper functioning means your metabolism can work unimpeded.
Consume Nutrients that Enable Thyroid Health
- Selenium – Brazil nuts, tuna, eggs
- Zinc – oysters, spinach, pumpkin seeds
- Vitamin D – salmon, egg yolks, fortified milk
- Omega-3s – walnuts, flaxseed
Manage Stress Levels
Chronic stress increases cortisol, which can impair thyroid function and metabolism. Make time to unwind daily through yoga, meditation, etc.
Get Plenty of Rest
Not getting 7-9 hours of sleep nightly can reduce thyroid hormones. Prioritize adequate rest for optimal metabolism.
Avoid Metabolism-Slowing Habits
Reduce Alcohol Intake
Alcohol is high in “empty” calories that slow metabolism. Limit to 1-2 servings, 2-3 days per week.
Quit Smoking
Smoking can lower metabolic rate. Kicking the habit supports healthy thyroid function.
Minimize Refined Carbs
Foods high on the glycemic index like white bread cause spikes and crashes in blood sugar, which can damage metabolism over time. Choose whole grain options instead.
Manage Stress
High cortisol from chronic stress triggers glucose storage and weight gain. Make time to relax!
Stay Hydrated
Drink water regularly to avoid metabolic slowing due to dehydration. Cut sugary juices and sodas.
Consider Metabolism-Boosting Supplements
While no magic pill exists, some supplements show potential to enhance metabolism naturally:
- Green tea extract – Contains EGCG that may promote fat burning
- Ginger – Can increase calorie expenditure by enhancing thermogenesis
- Caffeine – Shown to boost resting metabolic rate
- Cayenne pepper – Capsaicin may support fat oxidation
- Vitamin B12 – Important for cellular energy production
However, consult your doctor before trying any new supplement, especially if taking medications. Aim for optimal sleep, stress management, nutrition and physical activity first and foremost.
Be Patient and Persistent
There is no quick fix to increasing metabolism. But by cultivating consistent, realistic habits over time – like strength training twice a week or adding an extra serving of vegetables at meals – your body will gradually and sustainably rev up its calorie-burning potential. Stay motivated knowing that small changes done with patience add up to big results.
